Usually I explain the benefits of the particular exercise then I go on to talk about how to do it. This week however, I want you to perform the exercise, as I explain why it’s good for you. Are you ready?
Find an open area on the floor and lay on your stomach. Use a mat if you have one, if not, pick a spot that is soft and comfortable. Once you are on your stomach, prop yourself up on your forearms with your elbows under your chest. Keep your legs straight behind you with your feet together as well as up on your toes. Picture yourself keeping your back flat like a tabletop. Maintain this position and don’t allow your hips to drop towards the floor. Most importantly, try to maintain normal breathing. Never hold your breath. Now hold this position while I explain why you’re doing it.
The biggest benefit the Plank produces is increased strength and stability through the core. Keep in mind, the core is much more then the abs and lower back. Many fitness professionals believe the core is anything that attaches to the hips. To me, the core is from the shoulders to the knees — and that’s both the front and back of your body. As we push off the lift, carve down the hill or even skate down a cross country trail, all of the muscles in the core are firing and stabilizing to keep your body in the optimal position. Strengthening these muscles can fend of injuries and poor mechanics due to weakness and fatigue. Think of it as prehabilitation rather then rehabilitation.
Adam Tielinen is a NSCA-CSCS certified strength and conditioning specialist at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.